Strength & daily movement

At least 3 strength sessions a week

The BARE KETO goal is at least three strength sessions each week, adapted to your fitness and health. Spread them across the week, with recovery between demanding sessions for the same muscles. Start with manageable resistance and progress gradually with good technique.

Move every day · 7 days a week

Walk, take the stairs, cycle gently or practise mobility. Break up long periods of sitting. Daily movement does not mean hard training every day: easier days support recovery.

Support your muscle mass

Resistance training gives your body a stimulus to maintain muscle. Enough protein, sufficient food and recovery also matter, especially during weight loss. These habits help reduce the risk of muscle loss, but cannot guarantee that none will occur.

Myokines: muscle as a messenger

When muscles contract during exercise, they release signalling proteins called myokines (such as IL-6 and irisin). They help coordinate metabolism with fat tissue, the liver and the pancreas. Studies show keto diets can change some myokine levels, but there is no evidence that myokines increase ketosis. The reason to keep muscle on keto is that active muscle supports metabolic health, strength and function while you lose weight.

An example week

Monday, Wednesday and Friday: strength. Every day: walking or other comfortable movement. Adjust the days and intensity to your recovery and routine.

Further reading